What the Heck are Keto Macros?

What the Heck are Keto Macros?


You ready? Yes. Hi, I’m Aaron. Welcome to A.D. Keto! Today we’re going to talk about macronutrients. When I first started this
ketogenic diet and I heard the word macronutrients, or macros, I was like,
“…What?” and I looked it up and discovered that micronutrients are simply chemical
compounds that humans eat the most of to sustain them, and there are three: there’s
carbohydrates, there’s protein, and there’s fat. So here’s a pie chart that
shows what the Standard American Diet looks like, and this is according to the
Center for Disease Control and the National Center for Health Statistics. As
of 2016, all of this data was accurate. You’ve got about 50% carbohydrates, about 16% protein, and about 34% fat. And just for kicks, I pulled up a random date from MyFitnessPal from a year ago before I started watching what I ate, and
discovered that my pie chart looked like this, which was… mesh. 77% carbs, and about 11.5% each of protein and fat. And so when I changed to the ketogenic diet, the
pie suddenly looked like this: it’s 75% fat, 20% protein, and 5% carbs. And if you
keep these macros and you eat like this for a few days, your body will adjust, and
switch from using carbs for fuel into using fat for fuel. All right, so you know
what the ratios look like in that pie chart, but how do you know how many
grams you should be eating? There is a fantastic calculator available at
calculo.io, which I will link down in the description box. You just plug in your
sex, age, weight, activity level, and it’s a good idea to keep it at sedentary,. Even
if you exercise often, keep it at sedentary. They’ve recently updated it so
that there’s a pulldown menu where you can select one day exercise, one day a
week, two, three, four. Keep it as sedentary. It’ll make things easier, and then you
can also put in your goals as far as your calorie deficit. So again that’s a
great place to start if you’re just starting the keto diet. That’s it for now!
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8 thoughts on “What the Heck are Keto Macros?

  1. Looks great and works very nice. As I also work out 3 days per week for about 1:30 hours I recommend the Ketogains calculator. It also allows for a gain on training days or deficit on non training days. https://ketogains.com/wp-content/cache/page_enhanced/ketogains.com//ketogains-calculator//_index.html_gzip Try it too!

    Keto calculator from Ankerl is also worth checking out. It also shows lean mass and estimated kg/lbs in fat. https://keto-calculator.ankerl.com/

    If you have a desk job, even when training choose Sedentary! Or you will overeat!

  2. I'll add for anyone who happens to read the comments, as you lose weight, gain muscle or change your physical stats in any way, you may need to recalculate your macros. The % will stay the same, but the amounts will change.

  3. Hi Arron, I followed your link regarding macro's but you did not talk about what calorie reduction % you did or advise. Please would you do a follow up video and share this step so that we can use the keto calculator. Thank you 🙂

  4. I keep seeing in all these groups and Reddit’s that protein is a goal carbs are a limit and fats are a lever to use if you’re hungry and you don’t need to HIT them. But why would their be macros for fat if you weren’t supposed to hit them? I’m so confused could you please tell me which is correct? Should you hit your entire fat and protein macros ? I hope that wasn’t confusing

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